Morning WOD and Afternoon Training 30/11/14

Warm-up
2x 10 swings 5 burpees
2x 2min banded hip flexor stretch (1min each side) 2min ido portal squat routine

2x 3 kb lunges 3 squat jumps

Basic Strength
Back Squat (3 – 3 – max reps)
bsquat
1×3 @70%
1×3 @80%
1x max reps @90% with perfect form 4x 87,5 last one bad form
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
3x
30sec work, 10sec rest
I. hollow rock
II. superman
III. floor wiper

Metcon (2 Rounds for reps)
amrap 4
10m crab walk
10 swings 32/24
*buy in: 500m row
2min rest
amrap 4
10 ring dips
10 pull ups
*buy in: 30 burpees
RX 79 reps

I came back in the afternoon to train with two others and work on my skills:

3 rep max OHS 52,5
3×5 deadlift 85kg

WOD
50cal row
1 min rest
3 min max muscle ups (5)
1 min rest
3 min turkish get ups 16kg (10)
3 min max muscle ups (4)
50cal row

Nice thing to work on my Muscle Ups…!!!

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WOD 28/11/14

Warm-up
1x du ladder
3x 8 plank to push up 8 hollow rocks 4 kb lunges

Shoulder Press
press
1×3 @70% 27,5
1×3 @80% 32,5
1x max reps @90% with perfect form 6x35kg
2×10 @55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
5x
5sec hold top of ring row
5 ring row with feet on box
3 strict pull ups
*1min rest in between sets

Metcon
GTD Qualifier 2 (AMRAP – Rounds and Reps)
amrap 12
5 hspu
10 kb front rack lunges 24/16
20 du
6+5, 3rd time I did it. I felt more tired during the HSPU, KB Lunges felt better…

WOD 27/11/14

Warm-up
3x
10 overhead lunges w/broomstick
8 squats
8 scapula pull ups

(10min)
Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch
(20min)
Weightlifting
Snatch (1×2)
snatch
e1:30mom 15
2×5 20 22,5
2×4 25 27,5
3×3 30 32,5 35
3×2 37,5 40 40
*increase every set by 0-7,5kg

Metcon (No Measure)
e30sec for 10min
I. 5-10sec hold ring support + 2 strict ring dips
II. 5-10sec hold bottom ring support + 2 strict ring dips

Metcon (2 Rounds for reps)
amrap 5
9 burpees over the bar
9 snatch 50/40
2min rest
amrap 5
9 t2b
9 overhead lunges 50/35
77 total reps

WOD 26/11/14

Warm-up
1x2min row& 2min single under

3x 10 swings 8 squats 6 kb deadlift

Deadlift
1×3 @70% 75kg
1×3 @80% 85kg
1x max reps @90% with perfect form (max 8 reps) 97,5kgx4
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon
2x
40sec work, 15sec rest
I. ghd sit ups
II. superman
III. hollow rock
IV. superman rock
V. russian twist
VI. superman halo 2.5/1.25
VII. ME L-sit hold

Metcon (AMRAP – Reps)
amrap 9
1 burpee
1 kb swing 32/24
2 burpees
2 kb swings
3 burpees
3 kb swings…
RX I finished 11 rounds plus… 135 reps in total

WOD 24/11/14

Warm-up
1xdu ladder
2x 7 wall balls & 4 push ups

Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk

Clean and Jerk e2mom 20
2×5 25 30
2×4 32.5 35
3×3 40 45 50
3×2 52.5 55 57.5
*increase every set by 0-7,5kg

Metcon emom 10
I. 2x 2position hspu (deficit if possible)
Not good at them, did 4 sets without ab mat but kipped up
II. 3 strict hspu (deficit if possible)
with ab mat

Metcon amrap12
50 du
40 wall balls
30 c2b pull ups
20 burpee box over with kb 32/24
30 c2b pull ups
40 wall balls
50 du
RX 170 reps

WOD 20/11/14

Warm-up
3x 10 overhead lunges w/broomstick 6 ring rows 6 push ups

Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

e1:30mom 15
2×5 20 22,5
3×4 25 27,5 30
5×3 32.5 35(2x) 37,5 (2x)
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 1 tempo ring push up
II. 4 push up to elbow

Metcon (AMRAP – Reps)
2x for total reps
amrap 2
t2b
*buy in: 5 snatch 60/40
1min rest
amrap 2
sit ups
*buy in: 5 snatch 60/40

125 30kg snatch 😦

WOD 19/11/14 NO PROGRESSION

Warm-up
4x
5 hollow rock
6 swings
7 kb deadlift
2×3 turkish get up each arm (12kg)

Basic Strength Deadlift (5 – 5 – max reps)
1×5 @65% 70kg
1×5 @75% 80kg
1x max reps @85% with perfect form (max 10 reps) 7x90kg felt heavy, pain in my back
2×10 @ 50% 55kg
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (Weight) emom 10
1 turkish get up each arm (16kg, 2x20kg right arm)

Metcon (Time)
for time
30 burpees
20 pull ups
10 swings 32/24
300m farmers walk 32/24
10 swings 32/24
20 pull ups
30 burpees
RX 10:11

WOD 17/11/14

Warm-up
3x 30su 10 squats 7 swings
2x 5 pistols each leg

Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk

Weightlifting clean + jerk
e2mom 20
2×5 30 32,5
3×4 35 37,5
5×3 40 42,5 45 47,5 50 52,5
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
3x max reps 2 position hspu
5 bottom up kb press each arm (8kg KB)
2 1/2 2 strict one kipping 2 strict 2 kipping
*2min rest in between sets

Metcon (Time)
8rft
8 alternating pistols
8 t2b
1 squat clean 80/50
RX 8:48

after wod work

1) strict press 5-5-5-5-5 (15, 20, 25, 30, 32,5)
2) OHS 5-5-5-5-3-3-2 (32,5 35, 37,5 40, 42,5, 45, 47,5)
3) one muscle up
4) 50 sit ups

WOD 15/11/15

Warm-up
2x 12 squats 4 push ups
ido portal squat routine
2x 3 banded squats 3 wall balls

Basic Strength Back Squat
1×5 @70% 65kg
1×3 @80% 75kg
1x max reps @90% with perfect form 8x80kg
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
4x
40sec mountain climber
10 floor wiper
10 weighted sit ups 15/10 (15kg)
40sec superman hold
10 superman medball throw
10 zots press w/barbell or broomstick (first set 15kg then 10kg)
*1min rest in between rounds

Metcon (AMRAP – Reps)
3x for total reps
40sec work, 20sec rest
I. hip extension
II. row for cal
III. burpee box over with medball
IV. ohs 45/30
V. pull ups
VI. overhead lunges 20/15
VII. wall ball
RX 322

WOD 14/11/14

Warm-up
4x 5 scapula push ups 5 sit ups 10 su

Basic Strength Shoulder Press
1×5 @70% 27,5
1×3 @80% 32,5
1x max reps @90% with perfect form
2×10 @ 55% 5x35kg
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
5x 5sec hold top of ring row with feet on box
5 ring rows with feet on box
5 strict pull ups
*exactly 2min rest

Metcon (2 Rounds for reps)
amrap 7
50cal row
amrap
3 thruster 45/30
6 pull ups

3min rest

amrap 7
50 burpee box over
amrap
3 thruster 45/30
6 pull ups
RX 200 reps